Warm Up
3 Rounds:
10 Snatch
10 Pull Ups
20 Burpees

Mats
Ladders

Tuck Jumps 4×10

WOD
3 Rounds:
400m
50 Air Squats
“Train Fast, Be Fast,
Train Slow, be Slow”

Jogging the 400 does no good at this point.  Push yourself.